Wednesday, 12/8/10

Warm-Up
Sled Drag 90#, 50m, 4 trips, rest 30s between

The most painful back extensions I've ever seen. In my life.

Burgener WU/Skill Transfer Exercises
Dynamic Warm-Up

Strength:
Rest

MetCon:
For Time:
Run 1200m
40 GHD Sit-ups
40 Box Jumps 24"
Run 800m
30 GHD Sit-Ups
30 Box Jumps
Run 400m
20 GHD Sit-Ups
20 Box Jumps

Endurance: Tabata
Run or Row: 20s on, 10s off, 8 rounds